Yakajairika kushungurudzika kusagadzikana - kuzvitarisira

Generalized kunetseka kusagadzikana (GAD) mamiriro epfungwa maunogara uchinetseka kana kunetseka pamusoro pezvinhu zvakawanda. Kushushikana kwako kungaratidzika kunge kusingadzoreki uye kupinda munzira yezviitiko zvezuva nezuva.

Kurapa kwakanaka kunogona kazhinji kugadzirisa GAD. Iwe nemupi wako wekuchengeta hutano munofanirwa kuita chirongwa chekurapa chinogona kusanganisira hurukuro yekurapa (psychotherapy), kutora mushonga, kana zvese zviri zviviri.

Wako mupi anogona kunyorera imwe kana yakawanda mishonga, inosanganisira:

• Anodzvinyirira, ayo anogona kubatsira nekuzvidya mwoyo uye kushushikana. Rudzi urwu rwemushonga runogona kutora vhiki kana mwedzi kuti utange kushanda. Iyo yakachengeteka yepakati- kusvika-refu-kurapa kweGAD.
• Benzodiazepine, inoshanda nekukurumidza kupfuura antidipressant kudzora kushushikana. Nekudaro, benzodiazepines inogona kushomeka uye tsika kugadzira nekufamba kwenguva. Wako mupi anogona kupa benzodiazepine kuti ubatsire kushushikana kwako iwe uchimirira kuti antidipressant ishande.

Paunenge uchitora mushonga weGAD:

• Chengetedza mupiki wako azive nezve zviratidzo zvako. Kana mushonga usiri kudzora zviratidzo, muyero wayo ungangoda kuchinjwa, kana ungangoda kuedza mushonga mutsva pachinzvimbo.
• Usachinje chipimo chemushonga kana kurega kutora mushonga usingatauri nemupi wako.
• Tora mushonga panguva yakatarwa. Semuenzaniso, tora mazuva ese pakudya kwekuseni. Tarisa nemubatsiri wako nezve iyo yakanakisa nguva yekutora mushonga wako.
• Kumbira mupiki wako nezvematambudziko uye zvekuita kana zvikaitika.

Kutaura kurapa kunoitika nachiremba akadzidziswa. Inokubatsira iwe kudzidza nzira dzekugadzirisa uye kudzikisa kushushikana kwako. Dzimwe nzira dzekutaura kurapa dzinogona kukubatsira iwe kuti unzwisise izvo zvinokonzera kushushikana kwakoIzvi zvinokutendera iwe kuti uwane zvirinani kuzvidzora pamusoro payo.

Mhando dzakawanda dzekurapa kwekutaura dzinogona kubatsira kune GAD. Imwe inowanzoitika uye inoshanda hurukuro yekurapa ndeyekuziva-maitiro ekurapa (CBT) CBT inogona kukubatsira kuti unzwisise hukama pakati pemifungo yako, maitiro ako, uye zviratidzo zvako. Kazhinji, CBT inosanganisira yakatarwa yekushanya. Munguva yeCBT unogona kudzidza maitiro eku:

• Nzwisisa uye uwane kutonga kwakamonyoroka kwemaonero ekunetseka, senge mamwe maitiro evamwe vanhu kana zviitiko zvehupenyu.
• Ziva uye kutsiva kutya-kunokonzeresa pfungwa kukubatsira iwe kunzwa zvakanyanya mukutonga.
• Chengetedza kushungurudzika uye zorora kana zviratidzo zvikaitika.
• Dzivisa kufunga kuti matambudziko madiki anozoita anotyisa.

Mupiki wako anogona kukurukura newe nezvekurapa kurapa. Ipapo unogona kusarudza pamwe chete kana zvakakunakira iwe.

Kutora mushonga uye kuenda kunotaura kurapa kunogona kuita kuti utange munzira yekunzwa zvirinani. Kuchengeta muviri wako uye hukama kunogona kubatsira kuvandudza mamiriro ako. Heano mamwe matipi anobatsira:

• Wana nguva yakakwana yokurara.
• Idya zvekudya zvine hutano.
• Chengeta purogiramu yenguva dzose yezuva nezuva.
• Buda mumba mazuva ese.
• Exercise zuva nezuva. Kunyangwe zvishoma zvekurovedza muviri, sekufamba kwemaminetsi gumi nemashanu, zvinogona kubatsira.
• Gara kure nedoro uye zvinodhaka mumugwagwa.
• Taura nemhuri kana shamwari kana iwe uchinzwa kutya kana kutya.
• Tsvaga nezvemhando dzakasiyana dzezviitiko zveboka zvaunogona kujoina.

Fonera mupiki wako kana iwe:

• Zviwanire zvakaoma kudzora kushushikana kwako
• Usarara zvakanaka
• Shungu kana kunzwa senge iwe unoda kuzvikuvadza
• Iva nezviratidzo zvemuviri kubva kunetseka kwako

GAD - kuzvitarisira; Kufunganya - kuzvitarisira; Kushungurudzika kusagadzikana - kuzvitarisira

American Psychiatric Association. Yakajairika kunetseka kusagadzikana. Kuongorora uye Statistical Manual yeMental Dambudziko. 5 ed. Arlington, VA: American Psychiatric Publishing; 2013: 222-226.

Bui E, Pollack MH, Kinrys G, Delong H, Vasconcelos e Sa D, Simon NM. Iyo pharmacotherapy yezvinetso zvekushushikana. Mune: Stern TA, Fava M, Wilens TE, Rosenbaum JF, eds. Massachusetts General Hospital Yakakwana Clinical Psychiatry. 2nd ed. Philadelphia, PA: Elsevier; 2016: chits. 41.

Calkins AW, Bui E, Taylor CT, Pollack MH, LeBeau RT, Simon NM. Kushungurudzika kusagadzikana. Mune: Stern TA, Fava M, Wilens TE, Rosenbaum JF, eds. Massachusetts General Hospital Yakakwana Clinical Psychiatry. 2nd ed. Philadelphia, PA: Elsevier; 2016: chits.

Sprich SE, Olatunji BO, Reese HE, Otto MW, Rosenfield E, Wilhelm S. Kuziva-maitiro ekurapa, maitiro ekurapa, uye kurapa kwekuziva. Mune: Stern TA, Fava M, Wilens TE, Rosenbaum JF, eds. Massachusetts General Hospital Yakakwana Clinical Psychiatry. 2nd ed. Philadelphia, PA: Elsevier; 2016: chits.

• Kufunganya